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    Weight Loss: Twenty Pounds in Ten Weeks - Move It to Lose It
    Weight Loss: Twenty Pounds in Ten Weeks - Move It to Lose It
    Weight Loss: Twenty Pounds in Ten Weeks - Move It to Lose It
    Ebook229 pages1 hour

    Weight Loss: Twenty Pounds in Ten Weeks - Move It to Lose It

    By Bob Weinstein, Lt. Colonel, US Army, Ret.

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    About this ebook

    Weight Loss and weight management book with a ten week exercise and eating plan to lose twenty pounds. Full of easy-to-use tools to organize and implement the program: exercise photos, ten week exercise chart, 1,200 and 1,600 calorie menus, calorie burn charts, workout log, food diary and more. The author, Lt. Col. Weinstein has been featured on the History Channel. TheHealthColonel.com

    LanguageEnglish
    PublisherJoseph Weinstein
    Release dateOct 3, 2009
    ISBN9780984178346
    Weight Loss: Twenty Pounds in Ten Weeks - Move It to Lose It
    Author

    Bob Weinstein, Lt. Colonel, US Army, Ret.

    Born in Washington, D.C., Lt. Col. Bob Weinstein grew up in Virginia and spent 20 years in Berlin, Germany; he is retired from the United States Army Reserve as a Lieutenant Colonel with 30 years of service and spent about half that time as a senior military instructor with the Command & General Staff College.He has been featured on radio and television, among others, on the History Channel and Fox Sports Net as well as in various publications such as the Washington Times, The Miami Herald and the Las Vegas Tribune.His background is unique and diverse, including: military instructor, attorney, motivational speaker, wellness coach, certified corporate trainer, and certified personal trainer. He is fluent in German and English.He is a popular motivational speaker at corporate events and banquets and conducted military-style workouts on Fort Lauderdale Beach up until June 2016 utilizing strength, cardio, flexibility and agility training - both in personal training and group sessions.He strongly believes in the importance of giving back to the community. Col. Weinstein volunteers his time for homeless and run-away kids at the Covenant House and also devotes time to training youth who are members of the US Naval Sea Cadets Corps, Team Spruance, Fort Lauderdale, Florida.He is a member of the American Council on Exercise.He is the author of several books on healthy lifestyles, notably Boot Camp Fitness for All Shapes and Sizes and Quotes to Live By. Some of his previous clients as a guest speaker include: Sony, DHL, American Express, KPMG, AOL, IBM, AARP, SmithBarney, Green Bay Packers and Humana.

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      Book preview

      Weight Loss - Bob Weinstein, Lt. Colonel, US Army, Ret.

      What others are saying about

      Weight Loss - Twenty Pounds in Ten Weeks

      By Lt. Col. Bob Weinstein, USAR-Ret.

      This book offers just what is needed to stay fit and healthy and lose excess weight. When needed. No hype. No gimmicks.

      ---Dr. Ihor Pidhorecky, M.D., Surgical Oncologist

      A straightforward, no-nonsense weight-loss book with a realistic ten week program that works.

      ---Dr. Jamie E. Marlowe, Ed.D.,

      Combat Hospital Commander, former, Colonel, USAR-Ret.

      "Finally, an outstanding weight loss book that clearly covers

      exercise and eating that is realistic."

      WEIGHT LOSS

      Twenty Pounds in Ten Weeks

      Move It to Lose It

      Lt. Col. Bob Weinstein, USAR-Ret.

      Take back control of your weight.

      A no-nonsense, straightforward, weight loss and

      weight management solution for all ages.

      By: Lt. Col. Bob Weinstein, USAR-Ret. (Lt. Col. Joseph R. Weinstein, USAR-Ret.)

      Smashwords author page with bio

      Smashwords Edition

      Copyright © 2009 Lt. Col. Joseph R. Weinstein, USAR-Ret.

      All Rights Reserved.

      ISBN EPUB Edition: 0-9841783-4-1

      ISBN EPUB Edition EAN-13: 978-0-9841783-4-6

      ISBN Print Edition 0-9841783-0-9

      ISBN Print Edition EAN 978-0-9841783-0-8

      Published by: The Health Colonel

      The Health Colonel Series™

      Discover other titles by Lt. Col. Bob Weinstein, USAR-Ret, also known as Lt. Col. Joseph R. Weinstein, USAR-Ret. at

      Smashwords.com:

      This book and others by this author are available in print at Amazon.com and CreateSpace.com.

      Smashwords Edition, License Notes

      This ebook is licensed for your personal enjoyment only. This ebook may not be re-sold or given away to other people. If you would like to share this book with another person, please purchase an additional copy for each person you share it with. If you’re reading this book and did not purchase it, or it was not purchased for your use only, then you should return to Smashwords.com and purchase your own copy. Thank you for respecting the hard work of this author.

      Unless otherwise indicated, all scripture quotations are taken from the Holy Bible, New Living Translation, copyright © 1996. Used by permission of Tyndale House Publishers, Inc., Wheaton, Illinois 60189. All rights reserved.

      Cover design by Emmy Shubert

      This book is dedicated to my wife Grit and my son David.

      CONTENTS

      About the Author

      Preface

      Acknowledgements

      Warning-Disclaimer

      Chapter 1 Real Weight-loss Stories REAL PEOPLE JUST LIKE YOU

      Chapter 2 The M.O.V.E. Weight-Loss Program

      OVERVIEW

      The ProblemThe Solution

      The M.O.V.E.

      The Benefits

      Chapter 3 Six Keys to Weight Loss

      NOTHING WORKS WITHOUT THEM

      No More Excuses

      Talk to Win

      Think to Win

      Eat to Win

      Like How You Look

      Move That Body

      Chapter 4 Fitness Goals and Progress Measurement

      NO MEASURING, NO IMPROVEMENT

      Chapter 5 Stretch Exercises

      FLEXIBILITY

      Chapter 6 Natural Body Weight Exercises

      UPPER BODY STRENGTH

      Chapter 7 Resistance Band Exercises

      UPPER BODY STRENGTH

      Chapter 8 Natural Lower Body Exercises

      HIPS, THIGHS, BUTT, QUADS, HAMSTRINGS

      Chapter 9 Jump, Kick and Punch

      HEART, LUNGS, BUTT, HIPS AND MORE

      Chapter 10 Cardio and Agility Drills

      LUNGS, HEART, HIPS, THIGHS AND MORE

      Chapter 11 Abdominal Strength Training

      SIX-PACK ABS ARE WITHIN REACH

      How to Use Your M.O.V.E. Toolbox

      Other Books By Lt. Col. Weinstein

      YOUR M.O.V.E. TOOLBOX (part of table of contents)

      A Ten Week Workout Plan

      B Workout Guidelines, F.I.T.T.

      C Exercise Chart Overview

      D Sample Circuit Training

      E Workout Log

      F Physical Activity Readiness-Questionnaire

      G Major Muscle Groups Chart

      H Major Muscle Groups Exercises

      I Your Commitment to Change

      J 1,200 Calorie, Weight Loss Menu

      K 1,600 Calorie, Weight Loss Menu

      L Food Diary

      M Serving Size Card for Wallet

      N Calorie Burn Charts

      O List of Calories in Foods

      P MyPyramid Food and Calorie Needs Charts

      Q Free Resources

      WARNING––DISCLAIMER

      Before beginning any exercise program, consult your physician. The author and publisher of this book and workout disclaim any liability, personal or professional, resulting from the misapplication of any of the training instructions described in this publication.

      Neither the publisher nor the author is engaged in rendering professional advice or services to the individual reader. The ideas, procedures, and suggestions contained in this book are not intended as a substitute for consulting with your physician. All matters regarding your health require medical supervision. Neither the author nor the publisher shall be liable or responsible for any loss or damage allegedly arising from any information or suggestion in this book.

      The author is not responsible for your special health or allergy needs that may require medical supervision. The publisher is not responsible for any adverse reactions to recipes contained in this book.

      While the author has made every effort to provide accurate telephone numbers and Internet addresses at the time of publication, neither the publisher nor the author assumes any responsibility for errors, or for changes that occur after publication. Further, the publisher does not have any control over and does not assume any responsibility for author or third-party web sites or content.

      About the Author

      Lt. Col. Bob Weinstein, USAR-Ret.

      BIO

      Born in Washington, D.C., Lt. Col. Bob Weinstein grew up in Virginia and spent 20 years in Berlin, Germany; he is retired from the United States Army Reserve as a Lieutenant Colonel with 30 years of service and spent about half that time as a senior military instructor with the Command & General Staff College. He has been featured on radio and television, among others, on the History Channel and Fox Sports Net as well as in various publications such as the Washington Times, The Miami Herald and the Las Vegas Tribune. His background is unique and diverse, including: military instructor, attorney, motivational speaker, wellness coach, certified corporate trainer, and certified personal trainer. He is fluent in German and English. He is a popular motivational speaker at corporate events and banquets and conducts military-style workouts on Fort Lauderdale Beach utilizing strength, cardio, flexibility and agility training - both in personal training and group sessions. He strongly believes in the importance of giving back to the community. Col. Weinstein volunteers his time for homeless and run-away kids at the Covenant House and also devotes time to training youth who are members of the US Naval Sea Cadets Corps, Team Spruance, Fort Lauderdale, Florida. He is a member of the National Speakers Association and the American Council on Exercise. He is the author of Change Made Easy - Your Basic Training Orders to Excellent Physical and Mental Health., about personal development, fitness, exercise and health. Some of his previous clients as a guest speaker include: Sony, DHL, American Express, KPMG, AOL, IBM, AARP, SmithBarney, Green Bay Packers and

      Humana.

      PREFACE

      There is so much information and misinformation about weight loss on the market. Friends, acquaintances and clients have approached me many times with the comment and questions, Bob, I’m confused. There’s so much information and so many products and programs on the market offering weight loss solutions. Which ones are right? Which weight loss strategy has a lasting impact?

      Weight Loss - Twenty Pounds in Ten Weeks- M.O.V.E. It to Lose It, answers these questions. The primary focus is and should be the long-term impact of everything you do, say and think. This book is designed to guide you on your healthy lifestyle journey and is results and solutions oriented without the hype or pie-in-the-sky promises often encountered.

      You will not only find clear and simple guidance but will also get my toolbox to help you tackle weight loss found in this book under YOUR M.O.V.E. TOOLBOX. You will also find some excellent free resources on the web, such as nutrition.gov and my web site TheHealthColonel.com.

      Lt. Col. Bob Weinstein, USAR-Ret.

      Fort Lauderdale, Florida

      ACKNOWLEDGEMENTS

      I want to sincerely thank all my Beach Boot Camp recruits and friends for the most rewarding time of my life and the great camaraderie. You are an enormous source of inspiration for me. Your inspiration is a significant contributor to this book.

      I also thank my wife, Grit, for her love and moral support and her patience in allowing me to complete this book.

      CHAPTER 1

      REALWEIGHT LOSS STORIES

      FROM REAL PEOPLE JUST LIKE YOU

      If you want to predict the future, take a close look at how you live. Everything you do, say and think has a long-term impact and will - to a great extent - determine your future.

      Before we get into the nuts and bolts of weight loss, it is important that you put your weight loss and weight management journey into perspective. The best way to start is to be inspired by what others have accomplished. These weight loss stories are unedited so you will find out what Jeannette and Paul really think and how they have tackled weight loss. I know them both personally and they have been training with me for a while. Their stories have been an inspiration for me and many others.

      HOW JEANNETTE LOST 67 POUNDS

      FROM DRESS SIZE 18 TO 10

      Jeannette has been attending my Beach Boot Camp group classes on Fort Lauderdale Beach for the past year and a half. She is 25 years old and did not really begin her weight loss journey until the age of 23. She is a 7th grade

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